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    • Nov 2023

    HYROX TUESDAY 21-11-23 WARM-UP: 1 min cv 1 min glute bridges 1 min cv 1 min Spider-Man reach each side 1 min cv 1 min arm crossovers   WORK-OUT: IN PAIRS 9 min / 2 min rest 60 cal row 400m run amrap  sled push  125/100 60 cal assault bike 400m run amrap  sled drag […]

    Published on: 20 November 2023 by

    Hyrox 20/11/23

    Warm Up 10 cal ski/row 10 cal bike 10 banded press 10 burpees 2 rounds Work Out 10 burpees + 10 wall balls 3 rounds 800m run 1 min rest 6 lengths farmers 2 lengths sled push 3 rounds 800m run 1 min rest 1000m row 1000m ski 800m run sled pull 2 lengths walking […]

    Published on: 20 November 2023 by

    CCX Monday 20-11-23

    CCX Monday 20-11-23 WARM-UP: 2 min cv Amrap – 4 min 10 banded good morning 10 Cossack squat 10 empty bar squat   STRENGTH: Every 1:15 x 12 5 reps for 4 rounds 3 reps for 4 rounds 1 rep for 4 rounds Stimulus is heavy on the last 4 singles   CONDITIONING: 30 Ski […]

    Published on: 19 November 2023 by

    FMP 19-11-23

    FMP 19-11-23 WARMUP: 5 Minutes 10 Cal 10 Dislocates 10 PVC OH squats 10 Push-ups 10 Sit-ups 10 Air Squats     WORK-OUT: 5 Rounds 10 Cal + 10 Russian Swings 4 Rounds 10 Cal + 10 Russian Swings + 10 Down-ups 3 Rounds 10 Cal + 10 Russian Swings + 10 Down-ups + 10 […]

    Published on: 19 November 2023 by

    Crossfit Kids 18/11/23

    Warm Up 4 shuttle 20 plate step ups 3 tuck jumps 3 rounds Skill – Skipping Jump rhythm Penguin Tiny Circles Work Out Pairs 20 Snatch 20 synchro bar over burpees 20 cal bike erg 3 rounds Then.. 100 single skips/50 doubles/25 cross over 20 synchro PGTOH 10 pull ups 3 rounds

    Published on: 18 November 2023 by

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